Cardio before or after weight training?

MyCoachNYLA

As a certified fitness trainer, I would get the question from clients and gym members, when is it better to do cardio? Before or after weight training? It's very simple, cardio after weight training. Why?

In order to get the maximum benefits out of your fitness plan for both muscle retention and fat loss, cardio training must be done after weight training.

It's really not an opinion but purely physiology in the how and when our body pulls energy from three sources within our body. The glycogen stores within the muscle tissue, muscle tissue itself, and the fat cell.

If you execute cardio before your weight training, two things happen:

1. You utilize the glycogen (energy) stored in the muscle tissue which you actually need to help get you through your weight training program (muscle contractions);

2. You possibly eliminate your bodies opportunity to utilize (burn) the energy in the fat cell which is mostly what we strive to achieve.

If you change to this combo:

1. Warm up on cardio for 5 minutes;

2. Execute your weight training program (glycogen is used to perform the muscle contractions);

3. Execute your cardio training program (glyocen stores are at their lower points from the weight training allowing the body to go to the fat cell for energy, thus shrinking the fat cell on top of the muscle;

4. Stretch

You are also giving your body the opportunity to allow the enzymes in the muscle tissue to increase which helps to increase your metabolism which in turn helps you burn fat more efficiently even while your body is at rest; you are giving your body the opportunity to shrink the fat cells down ultimately helping the muscle tone to shine through.

Also, remember that if you have been executing cardio before weight training and you are over training by going beyond th 65-75% on your maximum heart rate called the anaerobic training zone, your body could start using your muscle tissue for energy which can reduce your metabolism and increase your bodies ability to store fat.

So, cardio after weight training. Do that one change, and you will see results.

NiciS72

Interesting, I'll have to try this. I find I'm wiped after the weight lifting and don't burn as high on the cardio. I'm willing to try this and see if it works to SHRED off the weight quicker! Thanks for sharing!

ninerbuff

Completely agree here if you are doing both in the same session.

Contrarian

Thank you for posting this

justme84x

i had actually been wondering this lately so to see it all layed out there helps a lot Thanks!

neenaj33

Didnt know that, I was doing 1/2 mile on the tread before weight lifting and a 1/2 mile after. Will definitely follow this next time I workout

GateCrasher1

This was a great post. Thank you so much for sharing.

HoopFire5602

Yaaa! thank you for sharing. I will show this to everyone that keeps questioning my weights before cardio routine.

ArroganceInStep

I was familiar with this for strength training, but how about for endurance training? I assume that means that HIIT should be done before distance cardio? Does that mean that swimming should be done after higher impact cardio like running?

glockster972

Interesting information, thanks for sharing.

ninerbuff

I was familiar with this for strength training, but how about for endurance training? I assume that means that HIIT should be done before distance cardio? Does that mean that swimming should be done after higher impact cardio like running?

Yep HIIT before. You want to apply as much glycogen fuel to your HIIT for great effectiveness. HIIT shouldn't be long though if you do it right.

caveats

Is this advice primarily for those who are seeking fat loss while preserving muscle? What about for people trying to gain muscle?

While fat loss is an eventual goal, for now, I am more focused on gaining muscle because I am so gosh darned flabby (even though most people would consider me "skinny", I started out as a total wimp). I have seen in some readings that when your first priority is muscle gain, too much cardio would actually detract from your body's ability to add muscle (especially when paired with a caloric deficit). So I have been doing cardio only to warm up on strength days, and then keeping up with my usual cardio activities on weekends (without pairing it with strength training on those days).

ArroganceInStep

Yep HIIT before. You want to apply as much glycogen fuel to your HIIT for great effectiveness. HIIT shouldn't be long though if you do it right.

Hmmmm, good to know, thank you.

ArroganceInStep

Is this advice primarily for those who are seeking fat loss while preserving muscle? What about for people trying to gain muscle?

While fat loss is an eventual goal, for now, I am more focused on gaining muscle because I am so gosh darned flabby (even though most people would consider me "skinny", I started out as a total wimp). I have seen in some readings that when your first priority is muscle gain, too much cardio would actually detract from your body's ability to add muscle (especially when paired with a caloric deficit). So I have been doing cardio only to warm up on strength days, and then keeping up with my usual cardio activities on weekends (without pairing it with strength training on those days).

To increase muscle mass (note that's size of muscle and not necessarily the same as strength) you should be eating on a caloric surplus. Cardio can detract from muscle gains because it burns through the fuel you would otherwise be using to build muscle tissue.

Jferg69

Totally agree with this. I was told this by another gym instructor.

Great advice, thanks for sharing......

Rae6503

I actually just started doing this thanks to niners advice. I actually think I burn more during cardio then I did before since my heart rate is already up.

MyCoachNYLA

I was familiar with this for strength training, but how about for endurance training? I assume that means that HIIT should be done before distance cardio? Does that mean that swimming should be done after higher impact cardio like running?

Yep HIIT before. You want to apply as much glycogen fuel to your HIIT for great effectiveness. HIIT shouldn't be long though if you do it right.

Ditto.

MyCoachNYLA

Is this advice primarily for those who are seeking fat loss while preserving muscle? What about for people trying to gain muscle?

While fat loss is an eventual goal, for now, I am more focused on gaining muscle because I am so gosh darned flabby (even though most people would consider me "skinny", I started out as a total wimp). I have seen in some readings that when your first priority is muscle gain, too much cardio would actually detract from your body's ability to add muscle (especially when paired with a caloric deficit). So I have been doing cardio only to warm up on strength days, and then keeping up with my usual cardio activities on weekends (without pairing it with strength training on those days).

To increase muscle mass (note that's size of muscle and not necessarily the same as strength) you should be eating on a caloric surplus. Cardio can detract from muscle gains because it burns through the fuel you would otherwise be using to build muscle tissue.

Yes, and most people don't like what they look like during this phase because of the caloric load to support the muscle growth. (Pillsbury Doe-look at a BB off season) So many people work a training program to build and then strip it down with anaerobic training. Go figure.

caveats

Is this advice primarily for those who are seeking fat loss while preserving muscle? What about for people trying to gain muscle?

While fat loss is an eventual goal, for now, I am more focused on gaining muscle because I am so gosh darned flabby (even though most people would consider me "skinny", I started out as a total wimp). I have seen in some readings that when your first priority is muscle gain, too much cardio would actually detract from your body's ability to add muscle (especially when paired with a caloric deficit). So I have been doing cardio only to warm up on strength days, and then keeping up with my usual cardio activities on weekends (without pairing it with strength training on those days).

To increase muscle mass (note that's size of muscle and not necessarily the same as strength) you should be eating on a caloric surplus. Cardio can detract from muscle gains because it burns through the fuel you would otherwise be using to build muscle tissue.

Yes, and most people don't like what they look like during this phase because of the caloric load to support the muscle growth. (Pillsbury Doe-look at a BB off season) So many people work a training program to build and then strip it down with anaerobic training. Go figure.

OK, just wanted to double-check I wasn't going about it the wrong way. I didn't THINK so, but more opinions never hurt. But I will file the original post's info away for later when I do get to the stage of "enough muscle/strength, now maintain it and drop the fat".

Yeah, I realize this isn't my best-looking stage right now, but luckily winter is arriving. I currently eat 1800-2200 calories/day, but thinking I may need to bump it up a bit since I think I've plateaued a bit in terms of measurements (hips haven't moved, waist is microscopically shrinking). OR I just need to manage my macros better. I'm set for 40% protein/30% fat/30% carbs, but don't always hit that protein goal. Hmm.

karadawn14

bump

eclaire9

Wow... I was always doing my cardio, and then my weight training! But what you have explained makes sense from a scientific/physiological point of view!

I will start using this in my workouts tomorrow

Azdak

Wow... I was always doing my cardio, and then my weight training! But what you have explained makes sense from a scientific/physiological point of view!

I will start using this in my workouts tomorrow

Except that it's all wrong--other than that it makes PERFECT sense. If you are doing OK with what you are doing, don't change anything.

dandur

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daphnemoon

Definitely prefer to do it this way, however as I do both my strength training and cardio within a class setting, I sometimes have to do the cardio first because that is how the classes run. This definitely makes a difference to my ability to lift so any time I can I do it this way. I definitely find I burn more at the second class if I do strength training first!

Chika_2015

I have been doing my cardio first and lifting after and losing weight. I sometimes lift first and then do cardio, but I find that after lifting, I don't have as much energy to do cardio, hence why I do cardio first. I feel like if I do cardio first, I have so much more energy to lift. But this is my Personal experience of course. I say to each his/her own

Smuterella

bump

Matt_Wild

Afterwards only when cutting/dieting. Weights will deplete glycogen levels. Steady state cardio will then help target fat as blood glucose levels will be low.

wedjul05

Hmmm interesting. I was doing it the other way. Will change it out and see if this helps.

Thanks

sabrinalg

Bump

holly1007

Thank you for posting this...I was doing it completely backwards. Will try this way and hopefully see better results

Runningirl7284

I have been doing my cardio first and lifting after and losing weight. I sometimes lift first and then do cardio, but I find that after lifting, I don't have as much energy to do cardio, hence why I do cardio first. I feel like if I do cardio first, I have so much more energy to lift. But this is my Personal experience of course. I say to each his/her own

^^ I am the same way. I am also training for races and want to put the majority of my training into my running.